By Sarah Klein, Prevention
Maybe you haven't run since you were 16, or maybe you've literally never gone for a jog. But that doesn't mean you can't become a runner after 40, says Gordon Bakoulis,
56, a certified running coach and Olympics-qualifying marathoner.
"Everyone's a runner. Some people just haven't discovered it yet—and
it's never too late." (Keep your body and mind young with cutting-edge
natural tips in Prevention's Ageless Brain.)
[post_ads]But here's the thing: Becoming a runner in your 40s isn't quite like
picking up the sport in your 20s. When you're older, muscles take longer
to repair themselves post-workout, making pulled hamstrings, knee
problems, and other aches and pains more of a risk for runners over 40,
according to a Current Sports Medicine Reports study. So before you lace up your sneakers and cue up your cardio playlist, it's important to arm yourself with the intel that will help you stay injury-free and motivated.
Here's what every beginner over 40 should know before getting started:
First, the good news: Sticking to a
consistent running routine may help keep age-related health concerns at
bay better than walking. The added impact helps ward off osteoporosis, and since it's more taxing on your cardiovascular system, it may offer better blood pressure control, too, says Debbie Casola, CSCS, 59, a Virginia-based personal trainer and certified running coach. But that doesn't mean you should jump right in.
It's best to touch base with your doctor before starting any new
exercise routine after 40, especially if you haven't been working out
regularly, Casola says. You'll want to start out knowing if your aches
and pains are concerning or just the result of age-related wear and
tear, and whether or not they could become aggravated by running, she
says. (Make sure you're doing these 5 foam rolling moves from Prevention Premium
to ease aches and pains.) A doctor can also give you a general picture
of your overall health. "Some underlying health issues can be
exacerbated by sudden, intense bursts of exercise," Bakoulis says,
including migraines and heart problems.
If you haven't run in a decade, it doesn't
really matter that you used to run 10Ks; you need to ramp up slowly. "A
mile is a long way to go right off the bat," Bakoulis says. "It's okay
to work up to it!" In fact, experts recommend starting really small,
say, with one minute or even just 30 seconds of running at a time.
Here's how you might start, according to Bennett Cohen, author of Injury Free Running for Women over 40.
If you're already walking for 30 minutes, split that walk into 10
segments of three minutes each. Run for 30 seconds, walk for two minutes
and 30 seconds, then repeat that nine more times. Try doing that three
times a week. Then, he says, increase your running time to one minute
the following week. "Increase in that pattern over successive weeks, and
by week six, you're running for 30 minutes nonstop!" (Find the right work-to-rest ratio here.)
Apps like the popular Couch to 5K
streamline this walk-run approach by keeping time for you, alerting you
when it's time to walk and time to run, and gradually increasing the
running time from week to week.
[post_ads]Maybe you expected getting back into shape
to suck—and it's proving to be even worse than you thought. That
feeling is a red flag to running experts. "That's a sign you may be
trying to ramp up too quickly. It's always better to start more
conservatively," Bakoulis says. Not only will building up slowly help
you avoid injury, which is a greater threat after 40, but it will also
keep you motivated. "You don't want to dread running or have it feel
onerous."
Not sure if you're doing too much, too soon? Assess your efforts with the talk test:
You should be able to talk comfortably without gasping for breath while
you run. If you can only sputter out a word at a time, you're working
too hard, Cohen says. Turn down the speed a few notches until you are
moving more comfortably.
As we get older, it takes our bodies longer
to recover; it's just a fact of life. "A 20-year-old might never think
twice about sore muscles or a minor strain, but it can end up being
something that aggravates an older runner for a week," Casola says.
With that in mind, it's important to avoid running on consecutive
days. When you're first getting started, three runs a week should be
plenty. If you want to log more than three weekly workouts, add a day of
strength training to your routine, Cohen says, or hop on a bicycle or
the elliptical or go for a swim on another day, Casola suggests. "This
type of cross-training helps you work on your cardiovascular
conditioning without pounding the pavement." (Make sure to add these 12 essential exercises every runner should do to your weekly strength routine.)
Warm up and post-workout recovery are also important, as they help ward off overuse injuries,
and problems with knees, hamstring, and calf muscles—all things older
runners are more susceptible to, according to The University of North
Carolina at Chapel Hill School of Medicine findings. Stretch at the end
of your runs, rather than the beginnings, since cold muscles are more
prone to injury. And instead, warm up with a few minutes of walking or
slow jogging.
On your days off consider foam rolling or doing yoga or Pilates to soothe sore muscles and maintain a healthy range of motion.
For others, running is more solitary–but equally invigorating. "I affectionately call some of the women I've coached 'adult-onset runners,' meaning they weren't athletic in their youth," says Cohen. "For them, it's part of a metamorphosis. When they run, they feel like an athlete. It's about taking control of their bodies and wellbeing.
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Be at peace while they run for an hour straight, and you take walk breaks. There are runners of all different speeds, levels, backgrounds, ages, and body types, and new runners should regularly remind themselves of that. "You are doing this for fun, for your health, not to become an Olympic athlete," Casola says.
